Free tool · Health
TDEE Calculator
Your total daily energy expenditure: everything you burn in a day, at every activity level, from one set of measurements.
Daily energy burn for a 35-year-old man, 80 kg and 178 cm?
Your total daily energy expenditure at a moderately active level.
How to use this TDEE calculator
- Choose Metric (kilograms and centimetres) or Imperial (pounds, feet and inches).
- Enter your age, sex, weight and height, then pick the activity level that honestly matches a normal week.
- Read the large figure: your TDEE at that level. The table underneath shows the same body at every level, with your level highlighted.
- Use the figure as your maintenance anchor for eating plans — the Calorie Calculator turns it into goal targets.
What TDEE is
TDEE — total daily energy expenditure — is all the energy your body uses in a day: keeping you alive at rest, moving, working, training, and even digesting food. It is the number your eating has to match if your weight is to stay where it is, which is why it is often called your maintenance level.
The resting part is your BMR. Everything else is folded into a single activity multiplier, from 1.2 for a sedentary day to 1.9 for athlete-level training. That simplification is why the activity choice moves the result more than any other input.
The formula
BMR — metric
10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women)
The Mifflin-St Jeor equation, the most widely recommended formula for resting energy needs in adults.
BMR — imperial
4.536 × lb + 15.875 × in − 5 × age + 5 (men) or − 161 (women)
The same equation expressed in pounds and total inches, so no conversion step is needed.
TDEE
TDEE = BMR × activity factor (1.2 to 1.9)
One multiplier stands in for your whole day: work, walking, training and digestion.
Worked example: a 35-year-old man of 80 kg and 178 cm has a BMR of 10 × 80 + 6.25 × 178 − 5 × 35 + 5 = 1,743 kcal. Moderately active (× 1.55), his TDEE is 2,701 kcal a day — and across a full week that is 18,906 kcal. The same body sedentary would burn 2,091 kcal; at athlete level, 3,311 kcal.
Examples
| Person | BMR | TDEE |
|---|---|---|
| Man, 35, 80 kg, 178 cm, moderately active | 1,743 kcal | 2,701 kcal |
| Woman, 28, 62 kg, 168 cm, lightly active | 1,369 kcal | 1,882 kcal |
| Man, 50, 95 kg, 175 cm, sedentary | 1,799 kcal | 2,159 kcal |
Frequently asked questions
What is TDEE in plain words?
It is the total number of calories your body burns in a full day, including everything you do. Eat around your TDEE and your weight tends to stay the same; it is your maintenance anchor for any eating plan.
What is the difference between TDEE and BMR?
BMR is the resting part only — the energy of staying alive with no activity at all. TDEE is BMR multiplied by your activity level, so it covers the whole day. For most people TDEE is 20 to 90 percent higher than BMR.
Which activity level should I pick?
Pick the one that matches a normal week, not your best week. Sedentary means a desk job and little exercise; lightly active means light exercise one to three days a week; moderately active means training three to five days; very active means hard training most days; athlete level is physical work plus training, or twice-daily sessions.
Does TDEE include exercise and digestion?
Yes. The activity multiplier is a stand-in for everything beyond rest: daily movement, exercise, and the energy used to digest food. That is also why it is an estimate — two people at the same level rarely move exactly the same amount.
How do I eat for a goal using my TDEE?
TDEE itself is the staying-the-same figure. Eating plans start from it and move down for a deficit or up for a surplus. The Calorie Calculator on this site takes the same inputs and shows those goal targets next to your maintenance level.
How accurate is a TDEE estimate?
The Mifflin-St Jeor equation behind it is one of the most accurate formulas for adults, but any single multiplier smooths over real differences in movement and body composition. Treat the number as a starting anchor and adjust from your own two-to-three-week trend.
Privacy and important information
This tool runs in your browser: your age, sex, weight, height and activity entries are calculated on your device and are not sent to or stored on our servers, and no account is needed. You can use it with an ordinary internet connection today, and your entries remain under your control.
The figures are estimates from a standard equation, provided for general information and planning. They are not medical advice and do not replace guidance from a clinician or dietitian, especially if you are pregnant, managing a condition, or planning a large change in intake.